Warning:
Always consult with licensed physician before attempting any exercise
or fitness program. The stretches described on this page are
recommended for individuals considered to be in generally good health.
If you have any reason to be concerned about your health, consult with
your physician before trying any of the suggestions made on this web
site.
Wall Push-Ups
Benefits: Chest, Shoulders, Arms, Core
Stand a little further than arms length away from a wall. Keep feet together. Fall towards wall to catch yourself with both arms. Keep head up, bringing face as close to wall as possible. Keep elbows close to your sides. Throw yourself off the wall to return to beginning position. Keep feet stationary for duration of exercise.
Recommended Repetitions: 20
Single Arm Wall Push-Ups
Benefits: Arms, Shoulders, Core
Standing sideways, position yourself a little further than arms length away from a wall. Keep feet
together. Extend one arm to wall. Slowly lower yourself to wall keeping body square. Press yourself back to original position.
Recommended Repetitions: 20 per side
Kneeling Push-Ups
Benefits: Chest, Arms, Core
Kneeling on knees, keep body straight with arms shoulder-width apart. Keep head up.
Recommended Repetitions: 20
Standard Push-Ups
Benefits: Chest, Shoulders, Arms, Core
Basic push-up with arms shoulder-width apart. Keep your elbows to your side and your head up.
Recommended Repetitions: 20+
Chair Decline Push-Ups
Benefits: Chest, Shoulders, Arms, Core
Holding seat of chair, keep your body straight in push-up position. With feet together, do push-ups on chair. Keep your head up.
Recommended Repetitions: 20
*No - this doesn't work your "lower chest". We don't have a "lower chest". Quit thinking like a Junior High Body Builder Wannabe. It's simply an easier form of push-up as our body weight is shifted toward our feet and off of our arms.
Chair Incline Push-Ups
Benefits: Chest, Shoulders, Arms, Core
Place feet on chair and arms shoulder-width apart. Keep your body straight in push-up position. With feet
together, do push-ups to floor. Keep your head up.
Recommended Repetitions: 20
*And this doesn't work the "upper chest". This position is more challenging as your body weight is shifted from your feet to your arms.
Wide Stance Push-Ups
Benefits: Chest, Shoulders, Arms, Core
Same as a standard Push Up. It simply provides a little variety to your workout. Placing your hands wider places more of the effort on your Pectoral Muscles. Be careful in this position if you have any Rotator Cuff issues. Keep your head up.
Recommended Repetitions: 20
Narrow Stance Push-Ups
Benefits: Chest, Shoulders, Arms, Core
Same
as a standard Push Up. Placing your hands closer places more of the effort on your Triceps. This position is also the safest for protecting your shoulders and building significant "Push Strength". Keep your head up.
